CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
COPS N ROBBERS! (AMRAP – Reps)
Pretty simple formula here:
1 minute of work, 1 minute of rest
ALL OUT on EVERYTHING!
If you wanna have some fun, do the partner version and switch back and forth and trash talk your partner.
Solo version is just work/rest
3 rounds, GO HARD in every work minute!
Min 1: MAX EFFORT Air Squats
Min 2: Complete rest (RX+ Plank)
Min 3: MAX EFFORT Flutter Kicks
Min 4: Complete rest (RX+ Plank)
Min 5: MAX EFFORT BURPEES
Min 6: Complete rest (RX+ Plank)
Min 7: MAX EFFORT Sit ups
Min 8: Complete rest (RX+ Plank)
Min 9: MAX EFFORT double unders or rowing or high knee running or shuttle sprint
Min 10: Complete rest (RX+ Plank)
Ok, a half hour of intervals! Get after it in each minute – DO NOT take rest breaks inside of the work minute. PUSH.
For squats hold good form BUT move fast.
For Flutter kicks – try to vacuum the stomach and do big sets. Short breaks are ok, but no more than a 5 count.
For burpees hit the gas! We want BIG numbers here.
For sit ups, you should be able to go unbroken. Any type of sit up is ok.
For dubs/row/shuttle – this is a SPRINT! Act like you mean it.
Have fun, get loose, enjoy your Friday!
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